The wrong diet disrupts metabolism and loses muscle mass

Many people yearn to have a thin body. But, most of them are on the wrong diet. The diet that is carried out is usually only in the form of reducing food portions, which sometimes makes them starve. This wrong diet method does not cause fat loss, but actually reduces muscle mass. In fact, muscle mass and metabolism are related, which in turn affects your weight.

What is the relationship between muscle mass and metabolism?

The metabolic rate affects how quickly your body burns the calories it gets from food. If your metabolism is running slowly, your body will use up calories from food more slowly. This tends to make the body store more calories, which in turn will cause you to gain weight.

In part, this metabolic rate is determined by the muscle mass you have. The more muscle mass you have, the higher your metabolic rate will be. This means, the greater the number of calories your body can burn.

Conversely, the smaller your muscle mass, the lower your metabolic rate will be. Thus, the body burns fewer calories. This is why older people tend to have a lower metabolism than young people - they have less muscle mass than young people.

Slimming down does not just limit the portion of food. Gotta exercise too!

Many people go on a diet by only limiting their food intake. In fact, a very low calorie intake can make the body lose a lot of muscle mass. A little muscle mass makes the body burn only a few calories in. As a result, the body will store excess calories in the form of fat.

So, people who diet only limit their food intake, they actually lose muscle mass not fat mass in the body. In fact, what should be reduced during a weight loss diet is fat mass. This can happen because restricting food intake is not accompanied by exercise.

Exercise is very important if you want to lose weight. By exercising, you can maintain and even increase muscle mass so that your body's metabolism also increases. This means that the body will be able to burn more calories. Which, then can be followed by weight loss.

Exercise that should be done while on a diet

Weight training that aims to strengthen muscles is highly recommended when you are running a diet program. Strength training can increase muscle mass and body metabolism. This allows the body to use more calories for energy and increases fat burning. So, healthy weight loss can occur.

Some examples of strength training are yoga, pilates, push-ups , sit-ups , lifting weights, and more. It is recommended that you do strength training twice per week.

Not only that, you are also advised to do cardio exercises that train the heart muscle. Like running, cycling, aerobics, or dancing. At least, do this exercise 4-5 times per week for 30-40 minutes.

By exercising, the body burns more calories than the incoming calories, so weight loss can occur. Obviously due to the loss of fat mass, not muscle mass.